Anyone Work Out? Help Please!

[TurboDSMJ]

"Heyyy everybody!"
"Hello Doctor Nick!"

Alright guys, I'm in need of some help. I have been trying to lose weight for the past two years. I started my diet when I was 295lbs. on the nose. About two years later I am at 186, which for a 6'3'' guy I'm calculating that I am at a healthy level. I do however lack some muscle, I have a pretty big chest and good back and leg muscles, but my arms are small and frankly I look like a moron. I have calculated my body fat percentage to be around 28-30%.

Now, with 50lbs. or so of body fat, I'd like to start converting it into muscle. But the catch is, I'm still looking to lose another 5-10lbs. of fat, but pick up some muscle. I know a lot of people say that you have to eat a lot of protein and work out constantly to get some muscle build up. What kind of diet would you suggest I maintain while lifting weight and doing exercises to start putting on some gooood muscle. I eat mostly salads and cereal, and occasionally pig out, but usually I'm very strict and operate around 1,000 calories a day.

Also, what kind of exercises could I do, I'm looking to build my upper body/shoulders/back. I'm not looking to go pro, just improve my appearance and get healthy.

So, suggest a diet/suggest some exercises. I would like to end up around 175-185lbs and be able to bench at least 250 by Christmas.

Thanks for helping out, I know nothing about building muscle.

[TurboDSMJ]

Also, I am already a member of a gym with a large weight room, so that is covered.

[Chris215]

check here.. http://www.tristatetuners.com/forum/...ad.php?t=66136

[igo4bmx]

yeah we just had a thread wtf
bench, deadlift, squats
olympic lifts are also VERY beneficial

[BlkWhtTSI]

i'd say eat healthy fruit veggies etc some good protien aswell, eggs, some red meat etc.

as for excersise do the weight training start out at a relitively light weight something you can do about 20 reps with quick after doing probably 2-3 sets of 20 add some more weight 12 rep sets keep adding weight until you cant do one more rep, same technique with leg lifting the light weights with more reps will get you bulk and size the heavier weights will get you strength.

to lose the excess fat do some cardio which includes some running/jogging or jump rope if you can find a partner to toss a medicine ball around with do that aswell.

Don't do cardio and weight training on the same day if you can help it its best to keep them on their own day.

weight train every other day or atleast 3 times a week to allow healing, do cardio every other day or atleast 2 times a week. i hope this helps I'm no expert but its the plan i'll be taking on soon

[97TurboDSM]

veggie moreso than fruits. fruits are full of sugar and can impede weight loss. but go to the meathead thread and look and ask any questions you have.